Dr. Louay Labban
A’Sharqiyah University
Definition
 Fibers are also known as roughage or bulk
 They are sugars and starches
( polysaccharides) from plants. Fruits,
vegetables, whole grains and legumes, such as
peas and beans,
• Another way to get fiber is through natural
supplements such as psyllium, which is made
from the seed of a shrub-like herb.
Dietary vs. functional fibers
• Dietary fiber : consists of nondigestible
carbohydrates and lignin that are intrinsic and
intact in plants.
• Functional fiber : consists of isolated,
nondigestible carbohydrates that have
beneficial physiological effects in humans.
Dietary fibers classifications
• Fiber can be classified into two types:
• Soluble (dissolves in water and may form a
gel)
• Soluble fiber can help to lower cholesterol and
regulate glucose levels as well as promote
regularity.
•
•
•
•
•
•
Examples of soluble fiber include:
Oats
Fruits and vegetables
Beans
Barley
Psyllium.
• Insoluble (does not dissolve in water).
• Insoluble fiber adds bulk to the stool and
contributes to bowel regularity. Examples are :
• Whole-wheat flour
• Wheat bran
• Some vegetables.
• Virtually all plant foods contain soluble and
insoluble fiber.
Types of fibers
• Fiber itself does not contribute to bone
strength or calcium metabolism, but some
fiber supplements do contain calcium as an
ingredient which will help with good bone
health. Examples are calcium polycarbophil in
Fibercon® and Metamucil® Capsules Plus
Calcium.
• Dietary fiber enhances satiety (feeling full
while eating) and may prevent over eating.
High-fiber diets tend to have more volume
and less calories than other types of diets.
• In addition to promoting regularity, fiber
lowers the risk of developing many life
threatening diseases and conditions, such as
heart disease, certain forms of cancer,
diabetes, stroke and obesity.
• Soluble fibers for instance, like those found in
oat bran, oranges, apples, carrots and dried
beans, entraps cholesterol components in the
blood which can help lower cholesterol and
prevent heart disease.
• And because fiber is not digested, it keeps you
feeling full for longer, which can minimize or
eliminate unnecessary snacking that can lead
to obesity and/or certain types of diabetes.
• Some studies show that a high fiber diet will
prevent colon cancer. However, the best
approach to preventing colorectal cancer is to
undergo regular screening for and removal of
colon polyps, along with smoking cessation, a
diet low in saturated fat, maintaining a normal
body weight and engaging in normal physical
activity.
Not all fibers are equal
Fiber requirements
• This menu is based on approximately 2,000
calories per day, and contains 32 grams of
fiber as recommended by the National Fiber
Council.
• According to USDA Food Guide this level of
calories “is appropriate for many sedentary*
males 51 to 70 years of age, sedentary
females 19 to 30 years of age and for some
other gender/age groups who are more
physically active.”
Psyllium
• This natural fiber supplement has some
positive health benefits. Made from the seed
of a shrub-like herb, psyllium is high in soluble
fiber and also is a source of insoluble fiber.
• Psyllium is one of the most effective soluble
fiber sources to lower cholesterol – a wellknown risk factor for heart disease. Just seven
grams of soluble fiber per day from Psyllium
may reduce the risk of heart disease.
• The U.S. Food and Drug Administration now
allows products containing psyllium to state
that these items, eaten as part of a diet low in
saturated fat and cholesterol, may reduce the
risk of heart disease. Oats and barley are the
only foods that can make this claim.
Psyllium : dietary fibers
Functional fibers
• Unlike protein and fat, the body does not
digest and absorb fiber. But rest assured, as
fiber passes unchanged through your stomach
and small intestine into the large intestine
(colon), it is working hard to keep you healthy.
Benefits of dietary fibers
Benefits
•
•
•
•
•
Heart health
It aids in weight regulation
Helps lower cholesterol
Stabilizes blood sugar.
In fact, one-third of your daily fiber intake
should be from soluble fiber.
Sources
• 1. Corn niblets – Corn is a good source of
fiber
• (3 grams per 1/2 cup serving). Whether it’s
fresh, canned or frozen, corn is a great
addition to chili, soups, salads, stews – or
delicious on its own.
Corn niblets
• 2. Beans – Canned or dry beans are a super-star
of fiber because they provide anywhere between 5
and 10 grams per 1/2 cup serving (cooked). Beans
are also a good source of protein and contain
several vitamins and minerals. They come in a
wide array of colors and shapes that make them
visually appealing any way you use them. Drain
canned beans then use as the main ingredient in
a dip; or add them to salads, soups, casseroles
and stews.
Beans
• 3. Dried prunes
• This is an ideal snack. Buy the pitted variety so
you can add them to cereal (more fiber!) or
yogurt. Many savory stews call for dried prunes
to add contrast to other flavors. Dried prunes are
also available in jars and cans; and they are great
for keeping in the kitchen cupboard. Five dried
prunes have 3 grams of fiber; and dried prunes in
jars or cans contain 4 grams per 1/2 cup serving.
Dried prunes
• 4. Cereals – Ready-to-eat breakfast
cereal can be a powerhouse of fiber. Some
contain up to 14 grams per 1/2 cup serving!
Read the label before you make your final
choice in the supermarket. Top any of these
cereals with fruit and you’ll get even more
fiber.
High fiber cereals
• 5. Sweet potatoes – Other than
holidays, this nutritious and fiber-rich
vegetable is often overlooked. A medium,
baked sweet potato with skin has almost 5
grams of fiber. Sweet potatoes are an
excellent source of vitamin A and a very good
source of vitamin C. In addition, they provide
vitamin B-6 and the minerals copper, iron and
potassium.
Sweet potatoes or yams
How Fiber Works
• Soluble and Insoluble
• After soluble fibers are ingested, it absorbs
water and turns into a gel which binds food,
sugars, cholesterol and fats in the stomach
and carries them through the digestive tract.
Insoluble fibers passes through the system
largely intact.
Recommendations
• 1. Adding fiber to diet, remember to drink
extra water as well. Fiber acts on its ability to
absorb water and that helps to move it
through the digestive tract.
• 2. Add fiber to your diet gradually. Increase
the amounts of fruits, vegetables and grains as
you decrease fat and sugar. This reduces
added calories and maintains a feeling of
fullness. Remember, a healthy diet is all about
better food choices.
• 3. Reaching 32 grams of fiber every day can be
made easier by adding a natural supplement
to your daily routine.
• 4. Count them! The only way to know how
much fiber you’re eating is to keep track of
what you eat.
Side effect of high fiber diets
• 1- gas, flatulence and bloating
• 2- Reduce ability to absorb some vitamins and
minerals. Those nutrients include iron, zinc,
magnesium, calcium and phosphorus.
• 3- Interaction with some medications